Scone with Fruit: A High-Glycemic Treat

Are you wondering about the glycemic impact of your favorite baked goods? Today we’re examining fruit scones, a popular tea-time treat, and their effects on blood sugar levels.

Glycemic Impact of Fruit Scones

Fruit scones have a surprisingly high glycemic impact that might concern those monitoring blood sugar:

• Glycemic Index (GI): 92 (very high)
• Glycemic Load (GL): 45.72 (very high)

With a GI of 92, fruit scones rank among the highest glycemic foods available. For comparison, pure glucose has a GI of 100, meaning fruit scones cause an almost equally rapid spike in blood sugar levels.

Nutritional Profile per 100g Serving

Beyond its glycemic impact, here’s what you’re getting nutritionally from a 100g serving of fruit scone:

• Calories: 374
• Protein: 6.33g
• Fat: 16.5g
• Carbohydrates: 51.2g
• Fiber: 1.5g
• Sugar: 18.6g
• Net Carbs: 49.7g

Why Is the Glycemic Impact So High?

Several factors contribute to the high glycemic impact of fruit scones:

• The refined flour used in traditional scone recipes
• Addition of sugars in the dough
• Fruit pieces that may contain concentrated sugars
• Low fiber content (only 1.5g) that doesn’t slow digestion

Who Should Be Cautious?

Given their high GI and GL values, fruit scones should be consumed with caution or avoided by:

• People with diabetes or insulin resistance
• Those following low-glycemic diets
• Individuals trying to manage weight
• Anyone prone to energy crashes after carbohydrate consumption

Healthier Alternatives

If you love scones but want to reduce glycemic impact, consider these modifications:

• Use whole grain flours instead of refined white flour
• Increase fiber content with additions like oat bran
• Reduce added sugars
• Use lower-glycemic fruits like berries
• Add nuts or seeds for protein and healthy fats

The Bottom Line

With a glycemic index of 92 and glycemic load of 45.72, fruit scones are definitely in the high-impact category for blood sugar response. They’re best treated as an occasional indulgence rather than a regular part of a balanced diet, especially for those monitoring blood glucose levels.

Remember that pairing high-glycemic foods with protein, fat, or fiber can help moderate their impact on blood sugar – so enjoying your scone with some unsweetened tea with milk might be a wiser choice than eating it alone.